Movement-first, predictable, cooperative. Aligned to how the ADHD brain actually works.
Stand up, shake arms, 10 star jumps, sit. The whole thing takes 60 seconds. Use every 25-30 minutes.
Three cues, three actions. Call them in random order. Add fakes. Simple rules = ADHD-accessible.
Chant 1-2-3 with claps. Replace 2 with stomp, 3 with jump, then drop the 1. Working memory exercise in disguise.
Breathe in for 4 counts lifting arms slowly. Breathe out for 4, lowering with a soft growl. Use AFTER movement, not instead of it.
Five cues called in random order. Constant action-switching resets attention before it wanders.
Narrate a race, class mimics the cyclist from their chairs. Story thread + movement = ADHD-aligned focus.
Three quick sniffs in, one long blow out. Energising rather than calming. Wakes the brain back up.
Pick anything measurable, time the class as a team. Removes 1-winner anxiety, keeps the urgency.
10 burpees, 10 jumping jacks, done. About 90 seconds. Real cardio = real dopamine.
Circle, clap rhythm, pass "set, go, [name]" around. Predictable structure, clear rules, social engagement.